10 x 3 Method – Intermediate and Advanced
based on the article
The Science of 10 x 3 by Chad Waterbury
and topics written by IA (Iron Addict) from ironaddicts.com
posted on http://powerbuilding.pl
Who is it for and how?
- This method is good for intermediate and advanced lifters; it won’t harm beginners.
- it is used only for major exercises (squat, bench press, deadlift, etc.)
- goal: hypertrophy and strength
Parameters:
- load 80%-85% of 1RM or equivalent to 5-6RM
- 8-10 sets x 3 reps (deadlift and squat 8, bench press 10)
- tempo approx. 2s negative part of the movement, no pause, and very dynamic positive part
- rests – deadlift and squat 2 min.; bench press 1.5 min
- the last set should be barely completed; if you can’t do 8-10 x 3 with 80%, increase the rest times
- you don’t use this method (like most others) for every workout; rather, alternate it: once 10 x 3, once 5×5 or 3 x 10, and then 10 x 3 again to keep the CNS fresh
Why it works well for hypertrophy and strength
- the fast, dynamic part of the repetition and a high % of 1RM means we use more fast-twitch muscle fibers (FG Type IIB and FOG Type IIA), which grow better than other fibers
- 3 repetitions so that the set doesn’t last longer than 10s, because after that time these fibers generate less power
- this is a cumulative fatigue (CF) method, similar to 5×5 (accumulation of fatigue, so rest periods cannot be too long or it won’t make sense)
Programs written by Chad Waterbury have too much volume and frequency for the vast majority of people, which is why I’m posting example workouts using the 10 x 3 method from ironaddicts.com
below are a few more excerpts of what IA says about this method, example programs at the end
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As of today, I use 10 x 3 only for:
- Squats
- Deadlifts
- Bench Press
- Barbell Rows
- Pull-ups/Lat Pulldowns
5×5 and 6×6 are also good CF methods, and I use them for other exercises in 10 x 3 programs, just as I use heavy triples
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Anyone (in terms of recovery ability) can do these workouts, depending on how they are structured. IA structures them as follows:
2 x per week – 1 x per week per muscle group
3 x per week – 1 x per week per muscle group with higher volume
3 x per week upper/lower split – 1 muscle group once every 5 days with higher volume
4 x per week or 4 x per 8 days – each muscle group 2 x in 8 days
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Here’s the basic format IA uses: 3x/week, alternating upper/lower body:
Monday: Legs/Back/Posterior chain meaning thighs, glutes, lower back
- Lat Pulldowns or Pull-ups 5 x 5 or 4 x 6
- Bicep Curls 3 x 10
- Deadlift, Rack Pull, GM 8 x 3
- Pull-through 3 x 8
Wednesday: Chest/Shoulders/Triceps
- Bench Press 10 x 3
- Incline Dumbbell or Barbell Press 4 x 6
- Triceps Pushdown 4 x 6
- Abs 4 x 6
Friday: Legs/Back/Posterior chain
- Barbell Rows, Machine Rows 5 x 6
- Bicep Curls 3 x 8
- Squat (or variation) 8 x 3
- Low Pull-Throughs 3 x 8
Monday: Chest/Shoulders/Triceps
- Incline Bench Press 10 x 3
- French Press 3 x 15
- Lateral Raises 4 x 8
- Abs 3 x 10
Wednesday: Legs/Back/Posterior chain
- Lat Pulldowns or Pull-ups 5 x 5 or 4 x 6
- Bicep Curls 3 x 10
- Deadlift, Rack Pull, GM 8 x 3
- Pull-through 3 x 8
Friday: Chest/Shoulders/Triceps
- Bench Press 10 x 3
- Incline Dumbbell or Barbell Press 4 x 6
- Triceps Pushdown 4 x 6
- Abs 4 x 6
Loads 80% of 1RM for 5×5 and 4×6
80-85% for 8 x 3 and 10 x 3
Change EVERYTHING every 3-5 weeks
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example 3 x per week, 1 muscle group per week, 10 x 3
Chest/Shoulders/Triceps
- Bench Press 10 x 3
- Dumbbell Shoulder Press 4 x 6
- Triceps Pushdown 4 x 8
- Abs 2 x 10
Back/Biceps
- Wide-grip Lat Pulldown 10 x 3
- Cable Rows 2 x 8
- Bicep Curls 3 x 8
Legs/Posterior
- Deadlift 8 x 3
- Leg Press 3 x 5
- Hanging Leg Raises 2 x 10
- Calf Raises on Leg Press 1 x 8, 1 x 15/30
- exercises change every 3-4 weeks.
- 10 x 3 is done with 80-85% of 1RM and 1-2% is added each week.
- rests 90s upper body, 2 minutes deadlifts/squats
- only the last repetition of the last set should be close to failure
- after 4 weeks, most, if not all, exercises should be rotated, and for some, you can change the number of reps/sets, but changing exercises will give you at least 8 weeks of good progress, provided these workouts are good for you.
These workouts work great for people with a good strength foundation
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New format used by IA:
I structure it for 3-4 x per week, each muscle group once every 5 days or 2 x per week, depending on the individual.
Legs/Back/Posterior Chain
- Wide-grip Lat Pulldown 5 x 5
- Bicep Curls 3 x 10
- Deadlift 8 x 3
- Glute/Ham Raises 3 x 8
Chest/Shoulders/Triceps
- Incline Bench Press 10 x 3
- 4-Board Press 2 x 3
- French Press (Triceps) 3 x 15
- Lateral Raises 4 x 8
This is a great mass-building workout, with very good strength gains. Strength doesn’t progress as well as in WSB programs for bodybuilders, so I use this format with people who already have a good strength base.
